A2Z

Monday Oct 1 2018

Sweatshirt order is at the gym. It’s a paper order form, since our website is changing over ,and will close on WEDNESDAY OCTOBER 10. All costs will be charged to your card on file.

Gymnastics is going to be cancelled this week and starting this month it’s going to switch up a bit. We will hold three classes a month; the days and times of the classes will vary to give all members an opportunity to attend a class each month. Each month will also have a focus on a specific gymnastics movement. Stay tuned this week for the days and times for October’s class offering and focus. Have a great Monday!

1.) Every 2:30 minutes for 10 minutes 5 Back Squat working up to 5RMThen within 3 minutes 1 Max Effort set @ approx 90% of set session 5RM*2.) Complete 5 x 5 + 1ME @ approx 90% 5RM of Squat Jerk, Bench Press, Military Press (behind the neck) & Push Press. You can use the same scheme as above if you wish. 1.) A2Z14 minute AMRAP

50 Burpees, clap hands behind head while jumping

40 Burpee Box Over 24/20”, step over is allowed both feet must touch box

30 Burpee Pull-up

20 Burpee Muscle Up

10 Burpee Rope Climbnote: clapping of hands is only required for the first 50 burpees